Chapter 5: Move More

[Rachael]

I love the idea of making a workout a “playout”. It is so important to enjoy the exercise that your doing, so that you are motivated to continue doing it! My favorite type of exercise is walking the dog, because it doesn’t feel like exercise!

[Donna]

Yes, according to Dr. Ornish, just going from being sedentary to doing 20 - 30 minutes per day of simple walking per day can cut premature death rates by 20 - 30 percent.

Brisk walking at a rating of perceived exertion (RPE) of 5-6 out of 10 (where you are "winded", but can still hold a conversation) give you benefit in terms of increasing life expectancy.

Dr. Ornish cautions however that "slow but steady wins the race"... the risks of aerobic exercise, both Musculoskeletal Injury and Sudden Cardiac Death, are directly related to the intensity (i.e. some increased benefits of the cardiovascular exercise negated by other risks of harm when you overdo or push at a greater intensity like running) whereas a "seven minute high intensity workout may appeal to busy people and may be safe for those in shape...these may create problems in some people with chronic diseases that may be vulnerable."

[Donna]

OK - have to weigh in on Anne’s beautiful series of exercises, she really worked hard to describe in detail a plan for resistance training using “resistance bands”…I do not recommend these.

Several high profile injuries have occurred from the use of Thera bands and the other rubber band type devices, in one case costing a Nevada senator, Harry Reid, his vision in one eye!

More recently NBC news host, Savannah Sellers, also lost vision in an eye from the same device: https://www.today.com/today/amp/tdna2...

Her eye doctor said this:”While she felt it was a freak accident, her doctor revealed it actually may be a little more common than some think. He said he has seen a number of eye injuries due to elastic workout bands the last few months, especially since people are working out a lot more at home during the pandemic.”

So what’s one to do for “resistance training”? My answer will always be YOGA, as it is resistance training and adaptable to every body type and health condition. Caveat is not all yoga appropriate for everyone and you really need your doctors’ opinion as to what kind is right for you…which is why I do the classes I offer to my patients.